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Shoulders

Log Press

The Log Press is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: front delts 30%, side delts 15% and triceps (lateral head) 9%.

Level: AdvancedEquipment: BarbellMulti-joint (compound)

How to do it

  1. Set the loaded log in a rack at upper chest height or clean it from the floor to your chest.
  2. Grip the neutral handles and rest the log on your upper chest with the elbows high.
  3. Stand with feet hip-width, brace hard and keep the torso upright.
  4. Dip slightly with the knees, drive up and press the log overhead, moving the head back and then through.
  5. Lower the log back to the chest under control.

Tips

  • Keep the elbows high in the start so the log sits on the chest, not the arms.
  • Push the head through under the log at lockout.

Common mistakes

  • Letting the log drift forward away from the face.
  • Leaning back excessively instead of driving with the legs.
  • Dropping the elbows so the log rolls down the chest.

Muscles worked by the Log Press

  • Front delts Primary30%
  • Side delts Secondary15%
  • Triceps (lateral head) Secondary9%
  • Triceps (long head) Secondary7%
  • Upper traps Minor6%
  • Triceps (medial head) Secondary6%
  • Serratus anterior Minor6%
  • Upper chest Minor5%
  • Spinal erectors (lower back) Stabilizer5%
  • Forearm flexors Minor4%
  • Rotator cuff Stabilizer3%
  • Upper abs Stabilizer2%
  • Rear delts Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Thick or awkward implements add grip and trunk demand. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.

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Frequently asked questions

What muscles does the Log Press work?

Mainly the front delts. The side delts, triceps (lateral head), triceps (long head) and triceps (medial head) assist.

Is the Log Press good for beginners?

The Log Press is rated advanced. If you are new, learn the Viking Press first and build up from there.

What is a good alternative to the Log Press?

For example the Axle Bar Press, Viking Press and Arnold Press. They train mostly the same muscles, some with different equipment.

Sources

  • Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)

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